Bar GYM

Warm Up:

PVC

Foam Roll

3 Rounds:

15 cal bike

3 Wall Walks

WOD:

40m AMRAP

5 Deck Snatches – 95/65

10 Push Ups

15 T2B

20 Cal Curve

30 KBS

40 AbMat Sit Ups

Warm Up:

PVC

Foam Roll

3 Rounds –

10 wall ball shots

10 hand release push ups

10 box step ups (5 each leg)

Clean Bar Complex:

1 – RDL

2 – Hang Clean

3 – High Pull

4 – Front squat

5 – Push Press

Strength:

Deck Clean – 8×2 – working for a heavy double for the day – aim for 85-95% for your last double

WOD:

12m AMRAP:

12 Calorie Ski Erg

12 Goblet Squats

12 SA KBS (6 per arm)

12 Step Back Lunges (6 per leg)

Warm Up:

PVC/Foam Roll

5-4-3-2-1

Thrusters (45/35)

Pull Ups

WOD 1:

15 Rounds

2 Deck Cleans – 155/115

6 C2B Pull Ups

12 Warrior Sit Ups

Rest 2 Minutes between WOD’s

WOD 2:

3 x 500m Row

-1m rest interval between efforts

3 x 1000m Bike

-1m Rest Interval

3 x .2 mile Curve

-1m Rest interval

 

Warm Up:

PVC

Foam Roll

3 Rounds of

15 cal Bike

15 cal Curve

10 Wall Balls

10 Scorpions (5 each side) – that’s laying on your belly, arms stretched out like a cross, taking your opposite leg up and over as close to the opposite hand as possible, T-Spine mobility work.

 

Strength:

Back Squat – 5×5 crossload w/ 2-3 warm up sets

RDL – 3×6 crossload w/ 1-2 warm up sets

WOD:

7m AMRAP

7 KB Snatches per arm

7 burpees

7 goblet squats

7 step back lunges (ea leg)

Warm Up:

PVC

Foam Roll

10-8-6-4-2

T2B

Push Up

Air Squat with Bands

WOD:

For Time –

10-9-8-7-6-5-4-3-2-1 of:

Calorie Curve (or Bike)

Dead Lift (185/115)

Handstand Push Ups

– scale to strict press at a weight you can touch and go at least 5 times

Finisher:

6-45-90

 

Warm Up:

PVC

Foam Roll

30 cal ride/curve/row

5 wall walks

15 air squats w/ bands around knees

Fight Gone Bad!

3 rounds.  1 minute at each station, no rest between stations, 1 minute rest between rounds.

1 – Wall Ball Shots

2 – Sumo Dead Lift High Pull

3 – Box Jumps

4 – Push Press (75/55)

5 – Row for Cals

Score = total reps/cals across all stations

Warm Up:

PVC

Foam Roll

3 Rounds of:

15 Cal Row

10 Green Band Good Mornings

15 banded pull aparts (Supinated Grip for set 1 & 3, pronate grip set 2)

WOD – For Time:

50 Air Squats

10 burpees

40 Ab Mat Sit Ups

10 burpees

30 Step back lunges (alternating legs, 1R+1L = 2 reps, each lunge counts)

10 burpees

20 KBS

10 burpees

10 pull ups

10 burpees

20 Wall Ball Shots

10 burpees

30 Box Step Overs

10 burpees

40 Double Unders

10 burpees

50 cal bike (or curve)

Warm Up:

PVC

Foam Roll

5-4-3-2-1

Thruster (45/35)

Pull Up (strict)

Strength:

OHS – 6×4 – working to a heavy quad for the day

Conditioning:

15m AMRAP:

15 Cal Curve

15 Cal Ski

15 ball slams

15 Ab Mat

15 push ups

 

Warm Up:

PVC

Foam Roll

21-15-9

Ab Mat

Superman or GHD

Strength:

DB Hammer Curls – 3×10 each Arm

SA DB Shoulder Press – 3×10 each arm

DB Lateral Raises – 3×10 super-set with DB load RDL’s – 3×10

Conditioning:

Partner Up – you go I go for 20 minutes:

200m Run (30 calories on the curve if it’s wet)

500m Bike

250m Row

250m Ski

*continue cycling through until time is up, one partner works while the other partner rests

 

Warm Up:

PVC

Foam Roll

21-15-9

Cal Row

Sorinex Wheel Pikes

WOD:

2-4-6-8-10-12-10-8-6-4-2

Power Clean (135/95)

Pull Up

Finisher:

Partner Sled Drives – teams of three, 6 total sled drives per person, 3 times each direction.